*Please note that we are operating out of our new location as of today at 5 Technology Drive, Warana however the Circuit and Lunch time sessions will NOT be on due to tradesman operating equipment in the facility. The morning and evening sessions WILL run as per normal. Please feel free to park in the car park at the front of the building.
AMRAP in 20 minutes of:
10 x 10m Shuttle Run
15 Ball Slams
20 KB Swings 24/16kg
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Only 3 days until we move CrossFit outside. Please return all borrowed equipment by Thursday (unless otherwise arranged). Warm-up:3 rounds alternating beween:5 x 10m Shuttle Runs &5 x Sit & Reach5 x Jumps Squats5 x Sprawl5 x Reverse Lunge *Work skills/technique and build in weight:Toe to barClean & JerkBurpees Work mini round of:5 x T2B/T2KB, C&J, Burpee box jump over WorkoutAMRAP in 3-6-9 minutes of:20 Toes to bar/Toes to Kettlebell15 Clean & Jerk10 Burpee box jump overs Rest 3 minutes between cycles. Notes: This is designed to be a max effort sprint on each cycle followed by sufficient rest.*Start each round from T2B. Record completed repetitions for each cycle and overall grand tally. *Barbell: Choose weight that allows for touch & go sets.*Dumbbell Clean & Jerk (Alternating)*Kettlebell double handed snatch or swings For those that have returned weights (thank you)- Jumping lunges. Photo: Danielle mid pull-up. Thanks to her personal photographer @GrantWilliamsphotographyDanielle has smashed this week achieving 20 unbroken perfect push-ups, pistol squats and more. Awesome work!!!
